Standing cable rear delt row with rope
Exercise details Target muscle: Posterior Deltoid Synergists: Infraspinatus, Teres Minor, Lateral Deltoid, Middle and Lower Trapezius, Rhomboids, Brachialis, Brachioradialis Dynamic stabilizer: Biceps Brachii Mechanics: Compound Force: Pull Starting position Attach a rope to the cable pulley and adjust the pulley so that it is shoulder height. Grasp one end of the rope in each hand […]
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Exercise details Target muscle: Clavicular (upper) Pectoralis Major Synergists: Anterior Deltoid, Biceps Brachii (short head) Mechanics: Isolation Force: Push Starting position Stand midway between two low pulleys, holding one handle in each hand. Position one foot in front of the other for stability. Extend your arms a little out to your sides, keeping them slightly bent at the elbows. […]
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Machine fly
Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Biceps Brachii (Short Head), Pectoralis Minor, Serratus Anterior Mechanics: Isolation Force: Push Starting position Sit on the fly machine with your back pressed firmly against the back support. Grasp the levers at shoulder height. Internally rotate your shoulders so that your wrists, elbows, and shoulders are […]
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Dumbbell fly
Exercise details Target muscle: Sternal (Upper) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Biceps Brachii (Short Head) Mechanics: Isolation Force: Push Starting position Holding a pair of dumbbells, sit on a flat bench and rest the dumbbells on your knees. Lie back on the bench and, as you do so, kick the dumbbells up into position over […]
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Decline dumbbell bench press
Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Triceps Brachii, Anterior Deltoid Dynamic stabilizer: Biceps Brachii (short head only) Mechanics: Compound Force: Push Starting position With a dumbbell in each hand, sit on the end of a declined bench and rest the dumbbells on your knees. You can also get a training partner to hand […]
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Dumbbell bench press
Exercise details Target muscle: Pectoralis Major Synergists: Anterior Deltoid, Triceps Brachii Mechanics: Compound Force: Push Starting position Holding a dumbbell in each hand, sit on a flat bench and rest one dumbbell on each knee. As you lie back on the bench, kick each dumbbell up into position, one at a time. Position the dumbbells to the sides of […]
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